Speed Training should not produce fatigue in your young athletes.
Again, it's a 'fact' that every Coach and Trainer seems to
understand from a theoretical perspective, but seldom implements
properly in a practical setting.
Your work-rest ratios when programming for speed must be set
in such a way that your young athletes are fully recovered before
the next set commences.
Anything less than complete recovery means that CNS is not
firing with optimal capacity and you are, in fact, training lactic
acid threshold instead.
There are two ways to ensure that your young athletes are
recovered well between sets:
1) Make the 'work' portion of your speed training days low volume.
Rather than running 100 or 200 meters, work at acceleration in
10 and 20 meter bursts. That limited work output will require a
much smaller window of recovery.
2) Script a work-rest relationship of roughly 1:3 in terms of time.
Recovery is largely dependent on the condition of your young
athletes but is also very individually specific. Be wary of this
individual specification and be sure to 'watch' your athletes in
between sets for signs of full recovery.
Speed Training
How to Warm-Up Your Young Athletes
This may be among the most controversial and misunderstood topics within the entire youth development industry.
Warming up for sport or activity is, in essence, preparing the body for the task it is about to do. This includes increasing body temperature and improving the efficiency of the nervous system (which controls movement). Warm-ups can generally be classified into two categories:
1. General -- Incorporates a broad assortment of movements in order to prepare the body as a systemic unit. Arousal of an appropriate 'mental attitude' for the upcoming competition or practice is a valuable component of this phase.
2. Specific -- Involves precise actions or exercises relating to the particular sport. This serves as a more accurate neuromuscular preparation for the movements and tasks about to take place in the game or practice.
There are two misleading notions regarding warm-up design that are generally believed to be true by many coaches, trainer and parents:
1. Aerobic activity is the best choice as a warm-up exercise.
2. Static stretching must precede all workouts, practices or games in order to reduce the potential for injury.
The 'aerobic activity' phenomenon is a wide spread myth to say the least. Soccer, football and baseball coaches often send their athletes on 5 -- 10 minute jogs around the field prior to the start of a game. Likewise, Personal Trainers will habitually have their clients 'warm-up' on a stationary bike or treadmill prior to a strength-training workout. This type of pre-event warm-up equates to dogmatic practice without any analysis of what the warm-up is meant to supply. Specifically, a warm-up must elevate body/muscle temperature to a certain point, increase both respiration and blood flow as well as enhance nervous system activity thereby heightening coordination and movement aptitude -- this must all be done to level at which the athlete is not fatigued but prepared.
With aerobic-based warm-ups, energy reserves may be diminished and the ability to exhibit speed, strength and motor control lessened. This is quite problematic considering most sports and workout programs involve either displaying speed and strength abilities or are designed to enhance speed and strength capacities. More over, if a given training session is geared towards upper body strength exercises, how does running on a treadmill or riding a stationary bike prepare the body for the specific neuromuscular demands about to be placed on it?
With static stretching, it must be understood that any type of prolonged, held stretch can actually CAUSE injury. The concept of flexibility as a whole is largely misunderstood in contemporary sport performance (and fitness for that matter). The notion that static flexibility exercises are necessary as a pre-event habit in order to both prevent injury and prepare the body for movement are two primary incorrect 'facts'.
Firstly, static flexibility exercises can disturb the stability of joints to a point that may actually serve to increase the potential for injury. Acting on nerve transmissions from the brain and spinal cord, muscles serve to move joints through various ranges of motion in order to produce a desired task. Understanding the laws of human motion, their exists a delicate balance between mobility and stability within the context of any movement. A muscle's job then (in conjunction with both ligaments and tendons), is to produce movement (mobility) while protecting a given joint from 'over-movement' (stability). 'Over-movement' refers to uncontrolled motion that exceeds the natural limits of a joints capacity - this could result in acute trauma of varying degrees of severity. This mobility-stability interplay can be disrupted if statically held stretches are performed prior to a period of physical exertion.
The other primary factor to consider is that static exercises of any kind cannot be judiciously thought of as precursors to a movement-based activity. All sports and training exercises involve movement in varying extents. Slow and easy-paced multi-directional movements, sudden bursts of speed and maximal strength efforts are all part of either sport participation or training programs. It is only sensible to prime the athlete specifically for what they are about to do -- Prepare To Move By Moving To Prepare.
In reality, understanding the concepts of warming-up for sport could be a book unto itself. How to design an efficient and functionally-sound warm-up is based on several factors including --
Type of activity
Duration of activity
Age of Athlete
Injury History
Exercise history
*Adapted from 'Facts & Fallacies of Fitness' by Dr. Mel Siff
Here is what a general warm-up may look like for an adolescent athlete (of virtually any sport):
Movements are performed for 20 -- 30 feet. Walk back to the starting point and begin again.
Jog X 3
High Knees X 3
Butt Kicks X 3
Carioca X 2 each way
Back Pedal X 3
Lunge Walk X 3
Walking Hip Thrust X 2 each leg
Walking Skips X 2 each
High Skips X 3
Skipping Bounds X 3
Tempo Runs X 3
Movement aptitude is taught and perfected during warm-ups. It is not enough to simply 'go through' the motions -- coaches and trainers must teach adequate movement habits and force productions skills.
For both lower and upper body strength training days, I will incorporate a specific movement complex prior to the actual lifting exercises:
Lower Body
These exercises are performed with a 45-pound Olympic bar without any other external loading. Each exercise is performed in sequence one after the other.
Good Morning X 5 reps
Overhead Squats X 5 reps
Back Squats X 5 reps
Front Squats X 5 reps
RDL's X 5 reps
Perform 2-3 sets
These exercises are specific preparations for the movements the athletes are about to perform and elicit a more particular neuromuscular response. Again, impeccable form is both taught and practiced during these movement complexes.
Upper Body
These exercises are performed with 3 -- 5 pound dumbbells and are performed in a sequence or circuit type manner.
Rainbow Arc X 5 (start in anatomical position, raise your arms in a rainbow-type motion until the dumbbells touch above your head)
Shoulder Press X 5 (standard)
Forward Arm Circles (standard)
Crisscross X 5 (start with dumbbells held at 90 degrees of shoulder abduction, ensuring that the scapulae are retracted and depressed. Horizontally adduct until the dumbbells reach the sagittal midline of the body. Perform a quick over-under crisscross with the dumbbells and return to the starting position)
Bent Over Fly X 5 (standard)
* Perform 2 -- 3 sets
This may be among the most controversial and misunderstood topics within the entire youth development industry.
Warming up for sport or activity is, in essence, preparing the body for the task it is about to do. This includes increasing body temperature and improving the efficiency of the nervous system (which controls movement). Warm-ups can generally be classified into two categories:
1. General -- Incorporates a broad assortment of movements in order to prepare the body as a systemic unit. Arousal of an appropriate 'mental attitude' for the upcoming competition or practice is a valuable component of this phase.
2. Specific -- Involves precise actions or exercises relating to the particular sport. This serves as a more accurate neuromuscular preparation for the movements and tasks about to take place in the game or practice.
There are two misleading notions regarding warm-up design that are generally believed to be true by many coaches, trainer and parents:
1. Aerobic activity is the best choice as a warm-up exercise.
2. Static stretching must precede all workouts, practices or games in order to reduce the potential for injury.
The 'aerobic activity' phenomenon is a wide spread myth to say the least. Soccer, football and baseball coaches often send their athletes on 5 -- 10 minute jogs around the field prior to the start of a game. Likewise, Personal Trainers will habitually have their clients 'warm-up' on a stationary bike or treadmill prior to a strength-training workout. This type of pre-event warm-up equates to dogmatic practice without any analysis of what the warm-up is meant to supply. Specifically, a warm-up must elevate body/muscle temperature to a certain point, increase both respiration and blood flow as well as enhance nervous system activity thereby heightening coordination and movement aptitude -- this must all be done to level at which the athlete is not fatigued but prepared.
With aerobic-based warm-ups, energy reserves may be diminished and the ability to exhibit speed, strength and motor control lessened. This is quite problematic considering most sports and workout programs involve either displaying speed and strength abilities or are designed to enhance speed and strength capacities. More over, if a given training session is geared towards upper body strength exercises, how does running on a treadmill or riding a stationary bike prepare the body for the specific neuromuscular demands about to be placed on it?
With static stretching, it must be understood that any type of prolonged, held stretch can actually CAUSE injury. The concept of flexibility as a whole is largely misunderstood in contemporary sport performance (and fitness for that matter). The notion that static flexibility exercises are necessary as a pre-event habit in order to both prevent injury and prepare the body for movement are two primary incorrect 'facts'.
Firstly, static flexibility exercises can disturb the stability of joints to a point that may actually serve to increase the potential for injury. Acting on nerve transmissions from the brain and spinal cord, muscles serve to move joints through various ranges of motion in order to produce a desired task. Understanding the laws of human motion, their exists a delicate balance between mobility and stability within the context of any movement. A muscle's job then (in conjunction with both ligaments and tendons), is to produce movement (mobility) while protecting a given joint from 'over-movement' (stability). 'Over-movement' refers to uncontrolled motion that exceeds the natural limits of a joints capacity - this could result in acute trauma of varying degrees of severity. This mobility-stability interplay can be disrupted if statically held stretches are performed prior to a period of physical exertion.
The other primary factor to consider is that static exercises of any kind cannot be judiciously thought of as precursors to a movement-based activity. All sports and training exercises involve movement in varying extents. Slow and easy-paced multi-directional movements, sudden bursts of speed and maximal strength efforts are all part of either sport participation or training programs. It is only sensible to prime the athlete specifically for what they are about to do -- Prepare To Move By Moving To Prepare.
In reality, understanding the concepts of warming-up for sport could be a book unto itself. How to design an efficient and functionally-sound warm-up is based on several factors including --
Type of activity
Duration of activity
Age of Athlete
Injury History
Exercise history
*Adapted from 'Facts & Fallacies of Fitness' by Dr. Mel Siff
Here is what a general warm-up may look like for an adolescent athlete (of virtually any sport):
Movements are performed for 20 -- 30 feet. Walk back to the starting point and begin again.
Jog X 3
High Knees X 3
Butt Kicks X 3
Carioca X 2 each way
Back Pedal X 3
Lunge Walk X 3
Walking Hip Thrust X 2 each leg
Walking Skips X 2 each
High Skips X 3
Skipping Bounds X 3
Tempo Runs X 3
Movement aptitude is taught and perfected during warm-ups. It is not enough to simply 'go through' the motions -- coaches and trainers must teach adequate movement habits and force productions skills.
For both lower and upper body strength training days, I will incorporate a specific movement complex prior to the actual lifting exercises:
Lower Body
These exercises are performed with a 45-pound Olympic bar without any other external loading. Each exercise is performed in sequence one after the other.
Good Morning X 5 reps
Overhead Squats X 5 reps
Back Squats X 5 reps
Front Squats X 5 reps
RDL's X 5 reps
Perform 2-3 sets
These exercises are specific preparations for the movements the athletes are about to perform and elicit a more particular neuromuscular response. Again, impeccable form is both taught and practiced during these movement complexes.
Upper Body
These exercises are performed with 3 -- 5 pound dumbbells and are performed in a sequence or circuit type manner.
Rainbow Arc X 5 (start in anatomical position, raise your arms in a rainbow-type motion until the dumbbells touch above your head)
Shoulder Press X 5 (standard)
Forward Arm Circles (standard)
Crisscross X 5 (start with dumbbells held at 90 degrees of shoulder abduction, ensuring that the scapulae are retracted and depressed. Horizontally adduct until the dumbbells reach the sagittal midline of the body. Perform a quick over-under crisscross with the dumbbells and return to the starting position)
Bent Over Fly X 5 (standard)
* Perform 2 -- 3 sets
Getting strength where you need it
Getting strength where you need it
Following the strength build-up phase, where the athlete should have built up good levels of strength and power, it is now time to enhance and channel that power into the movements and speed used in specific sports situations.
Get specific
It is important to select the most appropriate methods for your chosen sport, for the development and refinement of power, and to allow enough time for the training to take effect. This training phase should last 8-12 weeks – depending on competition needs. Remember that this type of training is the ‘icing on the cake’ and that it should follow the basic preparation and strength development phases – if maximum sports performance is to accrue.The components that need to be improved in this phase include the following:Starting strength – the ability to exert maximal forces instantly, required by a sprinter or field sport athlete, for example.Explosive strength – the rate at which the player develops force – a requirement of all athletes.Reactive strength – the combination of eccentric and concentric strength can be measured in the time it takes to reverse direction from an eccentric (braking) contraction to a concentric (accelerating) contraction.For example, rebound jumps in basketball or volleyball, or foot contacts when sprinting (this is less than 0.9 of a second at elite level). This combination of eccentric – concentric contractions is known as the stretch shortening cycle (SSC) and is the prime element of plyometric training.
What exercises are used?
The exercises used are more dynamic and specific. If the athlete only trained for maximum strength (using heavy weights) then he/she would only be capable of expressing large amounts of force and would not be able to do this quickly (they would not improve their speed of force production).
Endurance training: Peaking for a win
Specialist running journalist Andy Barber talks to top endurance coach Nick Anderson
Our understanding of the physiology of running is increasing all the time. Participation in running and large road races in the UK has risen, but winning times are not significantly improving. This implies that improved training knowledge and understanding is not reaching the training routines of most runners.
The importance of threshold training
Nick believes that runners don’t understand the need for threshold running and don’t spend enough time running at threshold – this is running at 80-85% of maximum heart rate (HRMax). Instead the coach believes that they spend a lot of less productive time running at 70-75% HRMax. And he sees too much high end anaerobic training done – quicker than 85% and up above 90% of HRMax.
Nick says the impact of these training flaws are obvious on the runners’ performance, "They are always tiring in the second half of their races, they are never fully recovered from their harder sessions, they can’t glue together interval after interval and they can’t run quick races"
Maximise your threshold
So what does Nick recommend? The coach has a strong belief in the need for running at ‘threshold’ (or the lactate turn point), the pace around which blood lactate levels go from being relatively stable to accumulating rapidly. “I believe the athletes should be doing blocks of threshold training that incorporate sessions of continuous running at threshold every week (this is because) … at threshold you don’t have such high lactate levels and the damage to the muscles is less, as the contractions are not as hard, so you can do it more regularly. If you increase the volume of work at this pace you are able to run faster for longer.”
Simple Sports Science - Training for Speed
Fast-twitch muscle fibres
Fast-twitch muscle fibres contract two to three times faster than slow-twitch muscle fibres. They have a ‘twitch rate’ of 30-70 twitches per second. These fibres are also known as white, or type II fibres. There are two types of fast-twitch fibre - Type IIa and Type IIbType IIa or ‘intermediate’ fast-twitch fibres are also termed, ‘fast oxidative glycolytic’ (FOG), because of their ability to display, when subject to the relevant training stimuli, a relatively high capacity to contract under conditions of aerobic or anaerobic energy production. This means they are relatively enduring and contribute to longer-lasting sports activities, such as 400 and 800m running, and tennis rallies.Type IIb fibres are the turbo charger muscle fibres. These fibres are also known as ‘fast glycogenolytic’ (FG) fibres. They rely, almost exclusively, on the immediate energy system to fire them up. Fast-twitch muscle fibre is thicker than slow-twitch fibre. And it’s these fibres that are primarily responsible for increases in muscle size when subject to the relevant training stimuli. Activating fast-twitch motor units is the key to improved strength, speed and power
Correctly and consistently training fast-twitch fibre is the key to improved strength, speed and power. Paradoxically, these fibres are quite lazy. They need to be prodded into action by considerable mental input. This ups the flow of electrical impulses to the motor units and literally switches them on. If you are really focused and in ‘the zone’ the flow of electrical impulses from the brain can be virtually continuous – this continuity results in target muscles being unable to relax, which in turn results in increased muscular tension and power capability. However, it should be noted that extreme levels of this ‘neuronal stimulation’ can lead to impaired sports performance. To clarify: if a golfer were to become overly aggressive in an attempt to drive the ball as far as they could from the tee, a poor stroke usually results. This is the result of increased tension and its impairment of skill.
Exercise tip of the week
Isotonic (exercises with movement) core exercises
Although these exercises are isotonic you must not swing or rock forward or backward when performing them. Instead, focus on initiating and completing the movement with your core muscles – this will ensure maximum muscle fibre recruitment. Lift and lower to a slow 3/4 count.
4) Active straight leg raise
Overview: Requires a strong static contraction of the abdominals to stabilise the lumbar spine against the load of the legs. It also requires a good active range of motion of the hamstrings.
Level: Intermediate/advanced
Muscles targeted:Rectus abdominisAbdominal wallHip flexors
Technique: Lie on your back with knees bent. Set your lumbar spine in neutral and brace your abs. Lift one leg up straight into the air and ensure that your back does not move. Lift the other leg up, again keeping your back in place (if the back cannot be stabilised during this movement, the exercise is too advanced for you, and more static transverse stability control work will be needed first). Keeping one leg in the air, slowly lower the other down to the floor. Only go as far as you can, until you feel the lumbar spine start to move. Placing your fingers under your back will help you to gauge when this happens. Keep bracing the abs and then lift your leg slowly back up. Repeat with your other leg.
Perform: 5-10 reps, alternating legs over 2-4 sets.
Focus on Upper Body Power
Upper body power is crucial for optimum performance in numerous sports. The arms and torso both generate and control power. A rugby hand off or boxing punch are obvious examples of the former, whilst the latter takes a little more explaining.
When performing a sports skill the torso acts as a transmission – controlling the forces that are generated. For example, if a sprinter does not have strong and relevantly conditioned abdominal and back muscles then power will be wasted in lateral movements as the athlete powers down the track. Additionally a weak and non-specifically conditioned core will reduce the risk of injury.
In the short video taster you’ll see a snap shot of upper body sports specific exercises aimed specifically – though not exclusively - at developing increased hitting and punching power:1) The high pulley cable chop2) The wrist curl3) The plyometric press-up 4) The medicine ball, wall chest passThese exercises display the range of conditioning exercises that can be applied to the pursuit of improved hitting, throwing and punching power, using fixed and free weights, body weight and medicine balls.You could combine the exercises into a single workout – suggested repetitions and loadings are provided for each exercise if you chose this option.
Following the strength build-up phase, where the athlete should have built up good levels of strength and power, it is now time to enhance and channel that power into the movements and speed used in specific sports situations.
Get specific
It is important to select the most appropriate methods for your chosen sport, for the development and refinement of power, and to allow enough time for the training to take effect. This training phase should last 8-12 weeks – depending on competition needs. Remember that this type of training is the ‘icing on the cake’ and that it should follow the basic preparation and strength development phases – if maximum sports performance is to accrue.The components that need to be improved in this phase include the following:Starting strength – the ability to exert maximal forces instantly, required by a sprinter or field sport athlete, for example.Explosive strength – the rate at which the player develops force – a requirement of all athletes.Reactive strength – the combination of eccentric and concentric strength can be measured in the time it takes to reverse direction from an eccentric (braking) contraction to a concentric (accelerating) contraction.For example, rebound jumps in basketball or volleyball, or foot contacts when sprinting (this is less than 0.9 of a second at elite level). This combination of eccentric – concentric contractions is known as the stretch shortening cycle (SSC) and is the prime element of plyometric training.
What exercises are used?
The exercises used are more dynamic and specific. If the athlete only trained for maximum strength (using heavy weights) then he/she would only be capable of expressing large amounts of force and would not be able to do this quickly (they would not improve their speed of force production).
Endurance training: Peaking for a win
Specialist running journalist Andy Barber talks to top endurance coach Nick Anderson
Our understanding of the physiology of running is increasing all the time. Participation in running and large road races in the UK has risen, but winning times are not significantly improving. This implies that improved training knowledge and understanding is not reaching the training routines of most runners.
The importance of threshold training
Nick believes that runners don’t understand the need for threshold running and don’t spend enough time running at threshold – this is running at 80-85% of maximum heart rate (HRMax). Instead the coach believes that they spend a lot of less productive time running at 70-75% HRMax. And he sees too much high end anaerobic training done – quicker than 85% and up above 90% of HRMax.
Nick says the impact of these training flaws are obvious on the runners’ performance, "They are always tiring in the second half of their races, they are never fully recovered from their harder sessions, they can’t glue together interval after interval and they can’t run quick races"
Maximise your threshold
So what does Nick recommend? The coach has a strong belief in the need for running at ‘threshold’ (or the lactate turn point), the pace around which blood lactate levels go from being relatively stable to accumulating rapidly. “I believe the athletes should be doing blocks of threshold training that incorporate sessions of continuous running at threshold every week (this is because) … at threshold you don’t have such high lactate levels and the damage to the muscles is less, as the contractions are not as hard, so you can do it more regularly. If you increase the volume of work at this pace you are able to run faster for longer.”
Simple Sports Science - Training for Speed
Fast-twitch muscle fibres
Fast-twitch muscle fibres contract two to three times faster than slow-twitch muscle fibres. They have a ‘twitch rate’ of 30-70 twitches per second. These fibres are also known as white, or type II fibres. There are two types of fast-twitch fibre - Type IIa and Type IIbType IIa or ‘intermediate’ fast-twitch fibres are also termed, ‘fast oxidative glycolytic’ (FOG), because of their ability to display, when subject to the relevant training stimuli, a relatively high capacity to contract under conditions of aerobic or anaerobic energy production. This means they are relatively enduring and contribute to longer-lasting sports activities, such as 400 and 800m running, and tennis rallies.Type IIb fibres are the turbo charger muscle fibres. These fibres are also known as ‘fast glycogenolytic’ (FG) fibres. They rely, almost exclusively, on the immediate energy system to fire them up. Fast-twitch muscle fibre is thicker than slow-twitch fibre. And it’s these fibres that are primarily responsible for increases in muscle size when subject to the relevant training stimuli. Activating fast-twitch motor units is the key to improved strength, speed and power
Correctly and consistently training fast-twitch fibre is the key to improved strength, speed and power. Paradoxically, these fibres are quite lazy. They need to be prodded into action by considerable mental input. This ups the flow of electrical impulses to the motor units and literally switches them on. If you are really focused and in ‘the zone’ the flow of electrical impulses from the brain can be virtually continuous – this continuity results in target muscles being unable to relax, which in turn results in increased muscular tension and power capability. However, it should be noted that extreme levels of this ‘neuronal stimulation’ can lead to impaired sports performance. To clarify: if a golfer were to become overly aggressive in an attempt to drive the ball as far as they could from the tee, a poor stroke usually results. This is the result of increased tension and its impairment of skill.
Exercise tip of the week
Isotonic (exercises with movement) core exercises
Although these exercises are isotonic you must not swing or rock forward or backward when performing them. Instead, focus on initiating and completing the movement with your core muscles – this will ensure maximum muscle fibre recruitment. Lift and lower to a slow 3/4 count.
4) Active straight leg raise
Overview: Requires a strong static contraction of the abdominals to stabilise the lumbar spine against the load of the legs. It also requires a good active range of motion of the hamstrings.
Level: Intermediate/advanced
Muscles targeted:Rectus abdominisAbdominal wallHip flexors
Technique: Lie on your back with knees bent. Set your lumbar spine in neutral and brace your abs. Lift one leg up straight into the air and ensure that your back does not move. Lift the other leg up, again keeping your back in place (if the back cannot be stabilised during this movement, the exercise is too advanced for you, and more static transverse stability control work will be needed first). Keeping one leg in the air, slowly lower the other down to the floor. Only go as far as you can, until you feel the lumbar spine start to move. Placing your fingers under your back will help you to gauge when this happens. Keep bracing the abs and then lift your leg slowly back up. Repeat with your other leg.
Perform: 5-10 reps, alternating legs over 2-4 sets.
Focus on Upper Body Power
Upper body power is crucial for optimum performance in numerous sports. The arms and torso both generate and control power. A rugby hand off or boxing punch are obvious examples of the former, whilst the latter takes a little more explaining.
When performing a sports skill the torso acts as a transmission – controlling the forces that are generated. For example, if a sprinter does not have strong and relevantly conditioned abdominal and back muscles then power will be wasted in lateral movements as the athlete powers down the track. Additionally a weak and non-specifically conditioned core will reduce the risk of injury.
In the short video taster you’ll see a snap shot of upper body sports specific exercises aimed specifically – though not exclusively - at developing increased hitting and punching power:1) The high pulley cable chop2) The wrist curl3) The plyometric press-up 4) The medicine ball, wall chest passThese exercises display the range of conditioning exercises that can be applied to the pursuit of improved hitting, throwing and punching power, using fixed and free weights, body weight and medicine balls.You could combine the exercises into a single workout – suggested repetitions and loadings are provided for each exercise if you chose this option.
Boxing For Fitness
Before starting any exercise a full warm up should be completed to activate muscles and joints. The three main purposes of a warm are to increase body temperature as warmer muscles have more elasticity; elevate heart rate to allow as much oxygen rich blood to reach the muscles; lubricate the joints to increase range of movement. A good warm up for boxing is 2 minutes jump rope along with dynamic stretching. Basic technique principles will need to be followed to enable an efficient workout.
Stance
Establish a comfortable position with body slightly side on, knees slightly bent, head facing forward with chin tucked in towards sternum. Feet will be 12 to 24 inches apart, back heel off the ground and weight on the balls of both feet. Toes should be pointing towards the left shoulder (for an orthodox- right handed boxer) of pad holder, bag or opponent. Both hands are at ear height, with left hand slightly more forward and elbows tucked into sides.
Jab
The jab for an orthodox boxer is a punch thrown with the left hand. Conduct an extension of the left hand, with the fist and forearm rotating, striking your target and then returning to the defensive position. Rotate at the waits with the left hip turning to the right, and back heel rocking off the ground as you throw the punch. Remember to keep your right hand up when throwing a jab, as it will have a natural tendency to drop. A focus should be placed on speed when throwing a jab.
Cross
The cross for an orthodox boxer is a punch with the dominant right hand. Conduct an extension of the right hand, (like the jab) rotating your first and forearm, then hitting the intended target before returning to the original position. Rotate as the waits with the right hip turning forward and swivelling of the ball of feet. Try not to drop the right shoulder, producing a powerful- long punch which is established from a snappy hip turn. Remember to keep your left hand up when throwing a cross.
Uppercuts
Uppercuts, both left and right hand, are produced via coming out of a squatting like position, with arm flexed and palm of clinched fist facing the boxers own chest through the duration of punch.
Hooks
Hooks are predominantly thrown with the left hand of an orthodox boxer. The arm conducts a hooking motion with a focus on an almost full extension at the elbow- to create leverage- whilst maintaining the elbow in a high position. The fist maintains its position throughout the punch with attention being paid to the knuckle part of the glove connecting to the intended target- rather than an open hard, or slap. The use of boxing for fitness can be completed through a series of drills and exercises, either completed on a heavy bag or with a partner using hand pads. Combinations
A combination is a series of punches- or moves- conducted in a consecutive manner. Combinations are a great way to training for coordination improvements- being a neurally challenging movement(s) - a quality of fitness quite often forgotten about, despite is vital importance. Combinations can start with a simple Jab-Cross, and build up to a five punch succession of Jab-Cross-Left Uppercut-Cross-Left Hook. Here are some more suggested combinations: (All combinations in relation to orthodox boxer)
Jab- Jab- Cross Jab- Cross- Left Hook Jab- Cross- Left Uppercut- Right Uppercut Left Hook- Right Uppercut Jab- Cross- Duck- Left Hook Duck- Cross- Left Hook High Left Hook- Low Left Hook- Cross
Pyramid
A boxing pyramid relates to a pyramid in volume of punches, for example: 10, 20, 30, 20, 10. You can do this with any number, as well as variations of punches such as straights, uppercuts and hooks. Pyramid drills will not have an intense focus on technique as the combination punches would; due to the high volumes of punches making a pyramid drill an aerobic based endurance exercise.
Circuit
Circuit training can be easily applied to a boxing style of training. It can include exercises not directly related to boxing or exclusively boxing exercises. An example of a boxing circuit would be: Dumbbell punches x 20 Burpee x 10 Bag punching x 20 Star jumps x 20 Shadow punches x 20 Depending on session plan and time, you would be able to complete the circuit 2 to 5 times, with a 30 to 120 seconds break between laps.
Freestyle
Freestyle boxing fitness training is best done with a partner who acts as the boss by calling the shots. Your partner will randomly- as it is freestyle- state a certain exercise through rounds of 1 to 3 minutes in duration. An example of this style of training would be: 30 straight punches, 10 squats, 4 uppercuts, 10 hooks, 8 lunges, 10 straight punches, 10 star jumps, etc for completion of round(s). Including the lower body For an all over body workout it is simple to add lower body exercise to your boxing routine. Include 10 squats or star jumps between sets of combinations, or a 10 meter lunge walk with 10 start jumps at the end between levels of a boxing pyramid. While you are conducting the leg exercise your upper body is recovering, and vice versa. Facilities & Equipment
An advantage of boxing fitness is the minimal facilities and equipment that is required. Equipment can start with your bare hands- doesnt get any easier or cheaper than that- with the above listed drills and exercises conducted through shadow boxing. Further equipment can be utilised in boxing gloves, heavy bag, handwraps and hand pads. Facilities used are generally a boxing gymnasium, aerobics room or undercover shed, however if these facilities are not readily available then training can be equally effective at an oval or car park. Whether you are training to be a boxer, an elite athlete, general sporting enthusiast or just looking to begin a form of training for cardiovascular improvement, weight loss and general wellbeing then boxing fitness is your ideal solution. It may be seen as old fashioned; however boxing fitness training is the original and still one of the best.
Stance
Establish a comfortable position with body slightly side on, knees slightly bent, head facing forward with chin tucked in towards sternum. Feet will be 12 to 24 inches apart, back heel off the ground and weight on the balls of both feet. Toes should be pointing towards the left shoulder (for an orthodox- right handed boxer) of pad holder, bag or opponent. Both hands are at ear height, with left hand slightly more forward and elbows tucked into sides.
Jab
The jab for an orthodox boxer is a punch thrown with the left hand. Conduct an extension of the left hand, with the fist and forearm rotating, striking your target and then returning to the defensive position. Rotate at the waits with the left hip turning to the right, and back heel rocking off the ground as you throw the punch. Remember to keep your right hand up when throwing a jab, as it will have a natural tendency to drop. A focus should be placed on speed when throwing a jab.
Cross
The cross for an orthodox boxer is a punch with the dominant right hand. Conduct an extension of the right hand, (like the jab) rotating your first and forearm, then hitting the intended target before returning to the original position. Rotate as the waits with the right hip turning forward and swivelling of the ball of feet. Try not to drop the right shoulder, producing a powerful- long punch which is established from a snappy hip turn. Remember to keep your left hand up when throwing a cross.
Uppercuts
Uppercuts, both left and right hand, are produced via coming out of a squatting like position, with arm flexed and palm of clinched fist facing the boxers own chest through the duration of punch.
Hooks
Hooks are predominantly thrown with the left hand of an orthodox boxer. The arm conducts a hooking motion with a focus on an almost full extension at the elbow- to create leverage- whilst maintaining the elbow in a high position. The fist maintains its position throughout the punch with attention being paid to the knuckle part of the glove connecting to the intended target- rather than an open hard, or slap. The use of boxing for fitness can be completed through a series of drills and exercises, either completed on a heavy bag or with a partner using hand pads. Combinations
A combination is a series of punches- or moves- conducted in a consecutive manner. Combinations are a great way to training for coordination improvements- being a neurally challenging movement(s) - a quality of fitness quite often forgotten about, despite is vital importance. Combinations can start with a simple Jab-Cross, and build up to a five punch succession of Jab-Cross-Left Uppercut-Cross-Left Hook. Here are some more suggested combinations: (All combinations in relation to orthodox boxer)
Jab- Jab- Cross Jab- Cross- Left Hook Jab- Cross- Left Uppercut- Right Uppercut Left Hook- Right Uppercut Jab- Cross- Duck- Left Hook Duck- Cross- Left Hook High Left Hook- Low Left Hook- Cross
Pyramid
A boxing pyramid relates to a pyramid in volume of punches, for example: 10, 20, 30, 20, 10. You can do this with any number, as well as variations of punches such as straights, uppercuts and hooks. Pyramid drills will not have an intense focus on technique as the combination punches would; due to the high volumes of punches making a pyramid drill an aerobic based endurance exercise.
Circuit
Circuit training can be easily applied to a boxing style of training. It can include exercises not directly related to boxing or exclusively boxing exercises. An example of a boxing circuit would be: Dumbbell punches x 20 Burpee x 10 Bag punching x 20 Star jumps x 20 Shadow punches x 20 Depending on session plan and time, you would be able to complete the circuit 2 to 5 times, with a 30 to 120 seconds break between laps.
Freestyle
Freestyle boxing fitness training is best done with a partner who acts as the boss by calling the shots. Your partner will randomly- as it is freestyle- state a certain exercise through rounds of 1 to 3 minutes in duration. An example of this style of training would be: 30 straight punches, 10 squats, 4 uppercuts, 10 hooks, 8 lunges, 10 straight punches, 10 star jumps, etc for completion of round(s). Including the lower body For an all over body workout it is simple to add lower body exercise to your boxing routine. Include 10 squats or star jumps between sets of combinations, or a 10 meter lunge walk with 10 start jumps at the end between levels of a boxing pyramid. While you are conducting the leg exercise your upper body is recovering, and vice versa. Facilities & Equipment
An advantage of boxing fitness is the minimal facilities and equipment that is required. Equipment can start with your bare hands- doesnt get any easier or cheaper than that- with the above listed drills and exercises conducted through shadow boxing. Further equipment can be utilised in boxing gloves, heavy bag, handwraps and hand pads. Facilities used are generally a boxing gymnasium, aerobics room or undercover shed, however if these facilities are not readily available then training can be equally effective at an oval or car park. Whether you are training to be a boxer, an elite athlete, general sporting enthusiast or just looking to begin a form of training for cardiovascular improvement, weight loss and general wellbeing then boxing fitness is your ideal solution. It may be seen as old fashioned; however boxing fitness training is the original and still one of the best.
Posture Pointers
One of the easiest ways to strengthen your abdominal muscles, and support your back, is through good posture.
You may feel like you're already standing straight, but in reality, most of us stand like the hunchback of Notre Dame and we walk with our chins leading the way. Practice good posture by bringing your head and neck back in alignment with your spine.
Here are 5 steps to perfect posture, stronger abs and back and reduced aches and pains:
Pull your shoulder blades back slightly toward each other and down away from your ears.
Lift your chest up and out.
Pull your head back just enough to keep it in line with your spine.
Position your pelvis or hips to create or maintain a natural (but not exaggerated) arch in your lower back.
Pull your belly button in toward your spine without changing or tilting your hips or losing the arch in your lower back.
Now, enjoy the powerful way you will feel as your body straightens and aligns itself…and don’t forget to breathe!
Top 5 Health Factors
The top five health factors that age your body are smoking, high blood pressure, diabetes, obesity and inactivity. These are all integrated factors that are driven by the lifestyle choices you make. Luckily, regular exercise can help take care of four of these. And if you don’t smoke, you’ll be better able to exercise. The payoff for investing in healthy lifestyle choices is huge and it’s never too late to begin.
You may feel like you're already standing straight, but in reality, most of us stand like the hunchback of Notre Dame and we walk with our chins leading the way. Practice good posture by bringing your head and neck back in alignment with your spine.
Here are 5 steps to perfect posture, stronger abs and back and reduced aches and pains:
Pull your shoulder blades back slightly toward each other and down away from your ears.
Lift your chest up and out.
Pull your head back just enough to keep it in line with your spine.
Position your pelvis or hips to create or maintain a natural (but not exaggerated) arch in your lower back.
Pull your belly button in toward your spine without changing or tilting your hips or losing the arch in your lower back.
Now, enjoy the powerful way you will feel as your body straightens and aligns itself…and don’t forget to breathe!
Top 5 Health Factors
The top five health factors that age your body are smoking, high blood pressure, diabetes, obesity and inactivity. These are all integrated factors that are driven by the lifestyle choices you make. Luckily, regular exercise can help take care of four of these. And if you don’t smoke, you’ll be better able to exercise. The payoff for investing in healthy lifestyle choices is huge and it’s never too late to begin.
Top 10 tips for better running technique
Relax – it’s impossible to run well if you aren’t relaxed. Pay attention to common tension sites, including the hands (unclench those fists), the jaw and forehead, and the shoulders. Research shows that when we clench the jaw, neural signals are sent along the spinal cord, causing us to ‘brace’ our posture and tense up.
Let the knees, not the feet, lead the legs. Imagine your limbs moving in a circular motion, so that your foot lands under your knee rather than in front of it, where it will act as a ‘brake’.
Don’t grip with the front of your ankles, particularly on hills. Many of us have a tendency to run with rigid ankles, which doesn’t help with shock dissipation or a smooth stride. Consciously think about letting your lower legs ‘dangle’ when your feet are in the air, as suggested by Danny Dreyer, author of ChiRunning. Swimming, or kicking your legs in water, can also help loosen inflexible ankles.
Visualise growing taller with every step – this should help you avoid slumping on to the pelvis, a position in which your core stability is compromised. Granted, this does require some core stability.
Don’t try too hard. Running isn’t a battle against the ground or the air. Imagine it as controlled ‘topple’ forwards – all you need do is put your legs and arms out and you’re on your way!
You only need try running with your hands in your pockets to realise how much your arms count in running. Imagine your arms as pistons, propelling you forward, with elbows bent to around 90ยบ. Don’t allow the arms to swing across the body, and keep the wrists and hands relaxed but not floppy.
Your head weighs approximately 7-10 lbs (depending on how clever you are!), so be smart and look ahead, not down, otherwise the weight of it will throw your upper spine forward and make your lower back jut out, putting a lot of stress on the skeleton. Focus on the ground ten to 15 metres ahead. The other thing to be aware of is allowing your head to jut out on your neck, a position many of us adopt sitting in front of a computer or TV, which worsens as we get tired.
Run light – think of running over the ground rather than into it. Don’t bounce from foot to foot. Imagine you are trying not to leave footprints.
Don’t deliberately ‘flick’ off the toes as your foot leaves the ground or clench them inside your shoes. Just allow the foot to roll smoothly off the ground.
Monitor yourself as you run. Practise running through a ‘body scan’ from top to toe. Are you gritting your teeth, or are your arms coming across your body? Take note of any tension, tightness or pain. A ten-second body scan every ten minutes or so can help you keep tabs on your technique, make you aware of any niggles that, if ignored may eventually become full blown injuries, give you an opportunity to stretch any tight areas and generally help you ‘regroup’ – time well spent.
Taking to the hills When running on a nice flat, even terrain it is easier to perfect your running motion – but things get a little trickier when you throw in a few hills.
The most common mistake runners make when climbing hills is to look down, taking the hefty weight of the head forward and throwing the spine out of alignment. Leaning forward also reduces the involvement of the hamstrings, giving you less propulsion.
Instead, look ahead, shorten your stride a little and use your arms to help propel you upwards. Don’t try to maintain the same pace you had on flat ground, the golden rule is ‘even effort, not even pace’.
Running downhill might sound a lot easier than running uphill, but the knees and quads can take a real pounding, not just because of the increased impact but because the thigh muscles are contracting eccentrically (to decelerate you), which causes more microscopic damage in the muscle.
To descend less painfully, relax, particularly in the thighs and at the front of the ankles, and don’t ‘brake’ or lean backwards. Take your arms wider for balance, but ensure you don’t inadvertently take legs wider, too.
Don’t look down – it’s tempting to do so if you are running on rough trail but try to pick your route a few metres ahead and then keep your eyes focused on the next bit of trail instead of on your feet. If the path is wide enough, try zig-zagging down the slope, rather than running straight down – this enables you to maintain more control.
Breathe easy There are lots of ‘theories’ on the best way to breathe during running. I believe the best way to breathe when you’re running is the way that comes most naturally. I am not a proponent of all these ‘breathe in for two strides, out for two strides’ patterns, or of advising runners to breathe in through the nose and out through the mouth (although you won’t swallow quite so many flies).
In fact, a study from Liverpool John Moores University showed that once exercise is just moderately hard, the most efficient way of breathing in and out is through the mouth, not the nose.
Upping the pace Surprisingly, one of the best ways of improving your running technique is to practise running faster. Just occasionally. When you speed up, your arm and leg movements are bigger, improving your range of motion. But don’t try to get faster simply by taking bigger strides. Research shows that getting a runner to increase or decrease their instinctive stride length forces them to work harder and use more oxygen.
Rather than striving for giant steps, focus on keeping your feet ‘fast and light’. You will find that speeding up your arm movement will help quicken the legs. It’s also a great idea to practise some ‘strides’ or ‘pickups’. Strides are a slightly slower version of a sprint, and will help improve your running form. The greater ‘drive’ required by the supporting leg as it pushes off also puts more emphasis on the hamstrings, while the forefoot landing strengthens the calves eccentrically (while lengthening). From a standing start, start to run and gradually speed up to a pace just below your sprint speed. Go for 5x20 metres.
Let the knees, not the feet, lead the legs. Imagine your limbs moving in a circular motion, so that your foot lands under your knee rather than in front of it, where it will act as a ‘brake’.
Don’t grip with the front of your ankles, particularly on hills. Many of us have a tendency to run with rigid ankles, which doesn’t help with shock dissipation or a smooth stride. Consciously think about letting your lower legs ‘dangle’ when your feet are in the air, as suggested by Danny Dreyer, author of ChiRunning. Swimming, or kicking your legs in water, can also help loosen inflexible ankles.
Visualise growing taller with every step – this should help you avoid slumping on to the pelvis, a position in which your core stability is compromised. Granted, this does require some core stability.
Don’t try too hard. Running isn’t a battle against the ground or the air. Imagine it as controlled ‘topple’ forwards – all you need do is put your legs and arms out and you’re on your way!
You only need try running with your hands in your pockets to realise how much your arms count in running. Imagine your arms as pistons, propelling you forward, with elbows bent to around 90ยบ. Don’t allow the arms to swing across the body, and keep the wrists and hands relaxed but not floppy.
Your head weighs approximately 7-10 lbs (depending on how clever you are!), so be smart and look ahead, not down, otherwise the weight of it will throw your upper spine forward and make your lower back jut out, putting a lot of stress on the skeleton. Focus on the ground ten to 15 metres ahead. The other thing to be aware of is allowing your head to jut out on your neck, a position many of us adopt sitting in front of a computer or TV, which worsens as we get tired.
Run light – think of running over the ground rather than into it. Don’t bounce from foot to foot. Imagine you are trying not to leave footprints.
Don’t deliberately ‘flick’ off the toes as your foot leaves the ground or clench them inside your shoes. Just allow the foot to roll smoothly off the ground.
Monitor yourself as you run. Practise running through a ‘body scan’ from top to toe. Are you gritting your teeth, or are your arms coming across your body? Take note of any tension, tightness or pain. A ten-second body scan every ten minutes or so can help you keep tabs on your technique, make you aware of any niggles that, if ignored may eventually become full blown injuries, give you an opportunity to stretch any tight areas and generally help you ‘regroup’ – time well spent.
Taking to the hills When running on a nice flat, even terrain it is easier to perfect your running motion – but things get a little trickier when you throw in a few hills.
The most common mistake runners make when climbing hills is to look down, taking the hefty weight of the head forward and throwing the spine out of alignment. Leaning forward also reduces the involvement of the hamstrings, giving you less propulsion.
Instead, look ahead, shorten your stride a little and use your arms to help propel you upwards. Don’t try to maintain the same pace you had on flat ground, the golden rule is ‘even effort, not even pace’.
Running downhill might sound a lot easier than running uphill, but the knees and quads can take a real pounding, not just because of the increased impact but because the thigh muscles are contracting eccentrically (to decelerate you), which causes more microscopic damage in the muscle.
To descend less painfully, relax, particularly in the thighs and at the front of the ankles, and don’t ‘brake’ or lean backwards. Take your arms wider for balance, but ensure you don’t inadvertently take legs wider, too.
Don’t look down – it’s tempting to do so if you are running on rough trail but try to pick your route a few metres ahead and then keep your eyes focused on the next bit of trail instead of on your feet. If the path is wide enough, try zig-zagging down the slope, rather than running straight down – this enables you to maintain more control.
Breathe easy There are lots of ‘theories’ on the best way to breathe during running. I believe the best way to breathe when you’re running is the way that comes most naturally. I am not a proponent of all these ‘breathe in for two strides, out for two strides’ patterns, or of advising runners to breathe in through the nose and out through the mouth (although you won’t swallow quite so many flies).
In fact, a study from Liverpool John Moores University showed that once exercise is just moderately hard, the most efficient way of breathing in and out is through the mouth, not the nose.
Upping the pace Surprisingly, one of the best ways of improving your running technique is to practise running faster. Just occasionally. When you speed up, your arm and leg movements are bigger, improving your range of motion. But don’t try to get faster simply by taking bigger strides. Research shows that getting a runner to increase or decrease their instinctive stride length forces them to work harder and use more oxygen.
Rather than striving for giant steps, focus on keeping your feet ‘fast and light’. You will find that speeding up your arm movement will help quicken the legs. It’s also a great idea to practise some ‘strides’ or ‘pickups’. Strides are a slightly slower version of a sprint, and will help improve your running form. The greater ‘drive’ required by the supporting leg as it pushes off also puts more emphasis on the hamstrings, while the forefoot landing strengthens the calves eccentrically (while lengthening). From a standing start, start to run and gradually speed up to a pace just below your sprint speed. Go for 5x20 metres.
5 Super foods for your best workout or event
1. Whole grains-
Whole grain food such as cereal, bagels, pasta, and bread give good, long-lasting energy to the whole body. As the most important food group, we should eat many whole grain carbohydrates before a workout or an event.
2. Eggs/Lean meat-
Eggs are a good source of protein. Other protein sources will work as well, such as lean meat or dairy...The important thing is to get adequate protein before and after a workout. Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery and helps in actual performance situations.
3. Fresh fruits and Vegetables-
Fresh produce is a great way to get vitamins and minerals that help the body function as normal. They are usually fat-free and contain lots of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, because too much too quickly can lead to a heart attack. You should take in 435 milligrams of potassium for every hour you exercise. While potassium does not aid in actual performance, it speeds recovery and should be considered as one of the most important supplements to an exercise program.
4. Calcium-Rich Foods-
Foods such as cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury. These dairy products are also a good source of protein, but they should be eaten well before a workout or an event, as they take some time to process. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended daily intake of 1000 milligrams. As an example, a cup of skim milk provides about 300 milligrams of calcium.
5. Fibre-Rich Foods-
Fibre is the nutritional component that keeps you full and regulates the digestive tract. Many of the foods already mentioned include fibre, but it is important for you to know which foods help you regulate fibre levels. Examples of fibre-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the necessary amount of fibre is to add 5 to your age. For example, a 10-year-old needs about 15 grams of fibre daily. After the age of 15, you need 20-25grams of fibre a day.
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